@pocketbreathcoach: Slow Down Heart Rate | 4-2-8-2 Breathing Calm a racing heart with this guided 4-2-8-2 breathing exercise. Breathe in 4 seconds Pause 2 seconds Breathe out 8 seconds Pause 2 seconds Breathe in through your nose, breathe out through your mouth like you're gently blowing on hot food to cool it down. Or you can just breathe in and out through your nose if that feels good to you. Exhale is twice as long as the inhale, which can gradually lower your heart rate. The length of exhalations influences your heart rate. Longer exhalations engage the parasympathetic nervous system, the "rest and digest" system. As the parasympathetic system takes control, heart rate decreases. For more breathing exercises to lower your heart rate, check out the Pocket Breath Coach app. https://PocketBreathCoach.com With the app you can: - Customize inhale, exhale and hold lengths - Save your favorites for easy access - Schedule daily reminders to do your favorite breathing exercises - Use it offline and even with your phone locked. - Enjoy relaxing backgrounds like beaches, rivers, and night skies. FAQs and Tips Should you breathe through your nose or mouth? Go with what feels comfortable and relaxing to you, but here's what many people find helpful: - Breathe in softly through your nose - Breathe out through your mouth, like you're softly blowing on hot food to cool it down - Or simply breathe in and out through your nose if that feels better for you Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in. Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced. How long should you do this? Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel. Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.

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2026-10-15 02:16:30

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